FOODS TO HAVE A HEALTHY HEART

A balanced diet has very positive effects on our health, especially in our cardiovascular health, in addition, there are foods with many beneficial properties for the heart. They are very common foods, easy to find and do not involve extra expenses. Do you want to know them?

The nuts

Nuts are one of the best foods for our hearts. A diet rich in nuts and peanuts is associated with lower mortality and, in particular, a lower risk of death from cardiovascular disease. Its positive effects are thanks to its high levels of Omega-3 fatty acids, which protect the heart.

Broccoli

Apart from being a great food to fight cancer, it is also good for our hearts. And it is that both fruits and vegetables provide us with vitamins, minerals, fibers, antioxidants, polyphenols, phytosterols, water, enzymes … all this prevents us from cardiovascular diseases among other things. Thanks to folic acid, zinc, iron, calcium, vitamin K and the antioxidants it contains, broccoli is a food that helps reduce the risk of vascular accidents.

The dark chocolate

Dark chocolate, in moderate doses, helps restore the flexibility of the arteries and also prevents leukocytes from sticking to the walls of blood vessels. Both circumstances are determinants in atherosclerosis (the most common form of arteriosclerosis). Cocoa flavonoids contain metabolites that promote healthy blood circulation and polyphenols that reduce inflammation and the risk of atherosclerosis. The best, chocolate with at least 70% cocoa.

Strawberries

To reduce the risk of a heart attack nothing better than strawberries (and also blueberries). Strawberries contain flavonoids, which help to dilate arteries, protect the endothelium (the inner layer of blood vessels) and control blood pressure.

The curry

Apart from drinking 2 liters of water a day and reducing the intake of sugars, curry can be another good ally of the health of our heart. This seasoning helps reduce inflammation of the heart and the chances of heart failure and hypertension. The presence of antioxidant elements (curcumin) are responsible for this type of Indian cuisine is so beneficial to our cardiovascular health.

Green tea

Green tea stimulates our brain and helps us fight overweight. As if this were not enough, this drink full of antioxidants fights cancer (both the skin, breast, lung, colon, esophagus and bladder) and reduces the risk of heart disease. The ideal, according to the Spanish Heart Foundation, is to drink one or two cups of tea a day, as it helps to reduce high levels of fat in the blood.

Olive oil

According to the Spanish Heart Foundation, the daily intake of olive oil helps protect cardiovascular health thanks to its composition in fatty acids and antioxidants. And the fact is that olive oil contains monounsaturated fats, that is, heart-healthy. If we use extra virgin olive oil we will also add vitamin E and polyphenols (antioxidants) that improve hypertension, lower LDL (or bad) cholesterol and raise the levels of good cholesterol.

The salmon

Fish is a protein food with a high biological value, since it has few calories and little fat. Eating fish regularly is the key to maintaining a healthy heart, as it helps reduce cholesterol and triglyceride levels and increases blood flow. The recommended, between 2 and 3 times per week.

Red wine

In moderate amounts red wine is a true standard of good health. Drinking a glass of wine at meals is heart-healthy, since its antioxidants give it an anti-inflammatory effect and vasodilator that prevents vascular damage.

The vegetables

Recent studies have shown that people who eat legumes daily have a 22% lower risk of developing heart disease than those who consume them from time to time. The truth is that its high quality proteins and low fat favor very healthy blood cholesterol levels.

The oranges

To maintain a healthy heart, natural orange juice. Thanks to its juice, it contributes flavanones to the body that reduce cardiovascular risk factors. Both orange and freshly squeezed orange juice provide antioxidants and fiber that promote cardiovascular health.

The garlic

It is perhaps one of the best known foods that we relate to heart health. Diallyl trisulfide, a compound of garlic oil, helps protect the heart during cardiac surgery and also after a heart attack. Garlic (and also onions) reduce blood pressure and arterial plaque, protecting our heart and balancing cholesterol. Although it is not the most appetizing, it is best to eat it raw.

Remember to lead a healthy lifestyle and proper nutrition are the main keys to reduce the risks of having a cardiovascular problem, and keep the heart healthy.